Discussion in 'Fitness & Nutrition' started by rebs, Oct 12, 2006.
Nice post... now how does one know whether or not they have a good base or not? 300+ Dead/Squat and 200+ bench, thats what I would think at least.
If you juice like he does then isolation and split routines would work great
i'd say 405+ squat and pull and 300+ bench at a minimum for most. Of course, with these requirements, I rule myself out
Actually what he's saying makes sense but who the fuck trains with compound lifts only? Even PL/Westside routines have a good bit of isolation work in them.
I'd say thats quite a 'base'
just highlighting points i rarely come across these days.. Not neccessarily advocating them.
expand your mind
Sounds like a good base, I'd say 405 sq, 315 bench (just because)...
Anyway, the only think I don't think he allows for is that you can change the emphasis on certain muscles by tweaking your form. Easily. If all you're doing is trying to do more weight, then sure, what he says is true, but I tweak my form all the time on supplemental (yet still compound) movements in order to address a specific weakness better. It can be as easy as tucking your elbows, adding a pause, holding the bar differently.... I do concede that you don't want heavy compound movements for everything but they're the meat and potatoes, you should maximize it. Ride the wave as long as you can, and only performing a lift *one* way prior to abandoning compound movements may be selling yourself short.
some beginner routines...the Rippetoe routine for one
Or doing squats with a close stance and high bar placement instead of the pl'er style?
As for the base.... wouldn't height and weight be a consideration as well?
plus, CT says that the isolation things shouldn't be added till you have some sort of base...
Yes and yes. Weight more than height. IOW if you're 6'4" and 165, don't talk about strength to weight, eat something! Obviously very small people will lift differently. Height as an excuse is lame in my opinion. Get bigger!!! One of my good friends is Matt Rhodes, 6'4". Met him when he was 265. Now he's a 308. Still going up. Last comp squatted 880, benched 550, pulled 750. Big boy.
Back to the base....For deadlift... I'd stick with 2x bodyweight or 405 (whichever comes first). Anyone can get that with some dedication and hard work, though it may take some time. For bench, at least 1.5x body weight or 315, whatever comes first. Just my opinion.
Matt Kroczaleski does a ton of olympic style free squats for example.
Have you seen Kennelly's training?
count me out due to bench
Your av scares me but its no
BT: CAN YOU TELL US ABOUT YOUR ROUTINE?
Ed Coan: Monday-squat and leg stuff. Tuesday-off. Wednesday-bench and triceps. Thursday-deadlifts and back stuff. Friday-off. Saturday- light bench, shoulders
I try to focus on compound movements, but maybe I should do isolations more to sculp certain areas. I would love more visual muscle separationin my arms and chest.
What exercises would promote that? I would think that would only be a bodyfat issue.
more curls My body fat is pretty decent now, I'm still cutting though. I think that my delts are getting pretty nice, my tris are growing too, my biceps arent budging though, it might make my arms looks more defined. I love that 3 piece look.
There has to be some meat on the bones before trying to sculpt it. I think he says in his article that for beginners, compound should still provide most of the volume.